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May 19th WOD


Strength: Front Squat (90%)

1x8 @ 65 %

1x8 @ 70

1x6 @80

1x6 @ 85%

Conditioning:

Every 2 Min for 20 Min: 5 Deadlifts 1 power clean + 3 Front Squats GENERAL WEIGHT IDEAS...(weight will be individual so do not bank on RX weights RX Men: 155 RX Women: 95 RX Plus Men: 185 RX Plus Women: 115

Adjust weight to make sure you are getting a solid 45 seconds of rest at each time after the front squats - before the next round.


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups